Isn’t life too short to be indulged in boring workouts? We think you should embrace the thrill of the ride – and make your exercise a happy journey. It is because when you feel alive and strong, your possibilities know no bound.
Therefore, we recommend you do Strength Training Exercises. These workouts make you feel strong & confident in your skin, build discipline, and transform your life in powerful ways.
At New U, we focus on Performance Training and Functional fitness. These workouts complement Strength Training and create a harmonious balance for your physical and mental well-being. So, explore the details of strength training exercises in this blog post and write your thoughts in the comment box.
Understanding Strength Training and its Importance
Strength Training is an exercise that works out your body muscles against resistance. It builds your strength, endurance, and muscle tissue and unlocks your true body potential. It involves using body weight or training equipment, for example, weights and resistance bands.
Moreover, Strength Training is for everyone regardless of age or fitness level. Whether you are a complete beginner or a seasoned athlete, many exciting strength training exercises can help you achieve your goals.
Other than that, Strength Training has health benefits in addition to building a lean muscle mass, for example, improved bone density, better metabolism, and reduced risk of chronic diseases such as diabetes and heart ailments.
Plus, it has benefits for your mental well-being too! It boosts your confidence, makes you feel good, and gives you a sense of accomplishment by pushing your body’s limits.
How to Stay Motivated for Strength Training?
Want to tone your muscles with Bodyweight exercises?
Get ready to pump up your muscles in an effective plus accessible way. Bodyweight exercises require no special equipment and resist the body’s weight. Plus, you can do them anywhere, anytime, making it easy to fit them into the daily routine.
The science behind Bodyweight exercises:
★ In these exercises, an individual uses the weight of his body as a resistance against the gravitational force.
★ During these exercises, the muscles contract and generate the force required to hold the body in a specific position. This contraction causes microtears in muscle fibers. Then your body repairs the muscle tissue and rebuilds it. Ultimately this adaptation leads to an increase in body strength and endurance.
★ You can adjust the intensity of these workouts by changing the position, & angle and by manipulating the number of repetitions or sets performed.
Examples of Bodyweight exercises:
Squats
Squats work the lower body muscles, such as the quadriceps, hamstrings, and glutes. To perform Squats, you have to stand with feet shoulder-width apart, lower the hips until your thighs become parallel to the ground, and then return to the initial position.
Lunges
Lunges also target your lower body muscles. To perform this exercise, you take one step forward and lower the body until your front thigh becomes parallel to the ground. Plus, you have to keep the back leg in a straight position. Then, you bring the front leg back to its position & work out the other leg in the same pattern.
Other Examples
Push-ups, Planks, and Burpees
Finally, incorporating bodyweight exercises in your fitness routine can improve your muscular endurance and body strength.
One of the best things about these workouts is that everyone can adapt to them – whether a beginner or a seasoned pro.
Plus, you can use bodyweight exercises to complement your other strength training workouts. And because you’re not focusing on the equipment or machines, you get more time to focus on your form and technique, both essential for building strength and avoiding injury.
Do you want to sculpt your muscles with Resistance Band exercises?
Resistance band exercises are the best if you want lightweight and portable training equipment to carry anywhere & at any time. Resistance bands are versatile and target all muscle groups, creating a challenging workout and increasing the strength of the body.
The science behind Resistance band exercises:
★ In these exercises, you use elastic bands or tubing to provide resistance against muscle contraction. By generating force against this equipment, your muscles improve their strength and endurance.
★ You hold the resistance band or anchor it with a stable object. When your body works against this band, it has to pull or push through muscles. And similar to bodyweight exercises, it causes microtears in the muscle fibers and stimulate strength and endurance.
Examples of Resistance band exercises:
★ Bicep Curls
This exercise targets the bicep muscles in your upper arms. To perform this exercise, you step on the resistance band and hold the handles with palms facing upwards. Then, you lift the elbows towards your chest, keeping the upper arms stationary, and lower them back down to their initial position.
★ Glute Bridges
This Resistance band exercise works the gluteal muscles in the buttocks. While you perform this exercise, you need to place the resistance band just above your knees and lay back on the bent knees, keeping your feet flat on the ground.
Then you lift your hips upward & toward the ceiling while squeezing the glutes and lowering them back to the original position.
★ Other examples
Lateral Raises, Leg Presses, and Triceps Extensions
To summarize, the Resistance band exercises highly complement the Strength Training. These exercises provide variable resistance to the body, can get used with other workouts, and target different muscles at varying angles.
Moreover, Resistance band exercises are super handy for people recovering from an injury or having limited mobility as they provide a gentle and low-impact effect on the joints. You can also modify these exercises to your fitness level and make them enjoyable by rewarding yourself after each accomplishment.
Ready to Challenge yourself with Kettlebell exercises?
Are you Looking to add a swinging effect to your workout routine? Try Strength training with kettlebell exercises. Kettlebells are cannon-shaped weights that help you build body strength and condition the muscles for challenges in daily life.
The science behind Kettlebell exercises:
★ These exercises use a weighted ball or cannon-shaped equipment and challenge the muscles to work against it.
★ During these workouts, you hold a kettlebell in your hand and move it in various ways to challenge different muscle groups. The muscles contract to generate force against gravity. As a result, the resistance causes microtears in the muscle fibers, leading to muscle repair and improvement in muscle endurance.
Examples of Kettlebell Exercises
One-Arm Snatches
This exercise focuses on multiple muscle groups such as your shoulders, back, leg, and core. To perform it, you have to stand with feet shoulder-width apart and hold a kettlebell with one hand between your legs.
Then, you swing a Kettlebell towards your shoulder, straighten your arm, and lock out your elbow. Then, you lower it back to the initial position and repeat the exact pattern for your desired number of repetitions.
Turkish-getups
This exercise also focuses on multiple muscle groups. While performing this exercise, you have to lay back with a kettlebell in one hand, then use a series of movements to stand up, keeping the equipment elevated over the head. After that, you lower your body to the original position in a specific and controlled manner.
Other Examples
Goblet Squats, Figure-8’s, and Kettlebell Swings
Overall, Kettlebell exercises add a unique effect to your Strength training routine. These exercises provide a full-body workout that is highly effective for improving cardiovascular health, building strength, and increasing flexibility and mobility.
What sets these exercises apart from others is their versatility. You can use them for traditional plus dynamic workouts. You can also adjust the weight of kettlebells to suit your fitness goals and health. So, if you are trying to burn fat or add a fun workout to your dull routine, do the Kettlebell exercises and get the best results.
Do you want to increase body strength with Dumbbell exercises?
Are you searching for something simple yet effective? Look no further than dumbbell exercises. Dumbbells are versatile equipment that targets all muscle groups and ideal tools for individuals looking to build strength and improve their physique.
The science behind Dumbbell exercises:
★ During Dumbbell exercises, you have to hold a piece of equipment having equal weight at both ends, called a dumbbell. Your body generates force against it and increases the body’s strength and endurance.
★ For this exercise, hold the dumbbell in your hand and move it in various ways. You can also adjust its intensity and intervals. By working your muscles against this equipment, you get microtears in the muscle fibers, leading to burning calories and rebuilding your muscle tissue.
Examples of Dumbbell Exercises
Chest Fly
It is a popular dumbbell exercise and targets the pectoral muscles in your chest. To perform it, you lay on a flat bench or the ground with a dumbbell in each hand, holding them above the chest with palms facing inwards.
Then, you lower your arms to the sides, slightly bending the elbows, until the weights come at an equal level to your chest. Then, you lift the dumbbells back to their original position and squeeze the chest muscles together at the top.
Renegade Rows
Renegade rows are an exercise that targets multiple muscle groups, including the back, arms, and core. To perform it, you start in a plank position with a dumbbell in each hand, positioned under the shoulders.
Then you lift the dumbbells, each at a time, towards your chest and stabilize your body in the plank position. Then, you lower the dumbbells to their initial place and repeat the same pattern on the opposite side.
Other Examples
Overhead Press and Lateral Raises
Lastly, Dumbbell exercises are super effective in strength training. They work using the weight of dumbbells as resistance. In addition, you can use them for dynamic goals. Whether you use them for cardio exercises or traditional strength training, they help you burn calories, improve overall muscle tone, increase bone density, and improve balance and coordination.
Ready to go next level with Barbell exercises?
Are you looking to lift confidence and weights together? Try Barbell exercises. Barbells are versatile equipment with a long metal bar and weights on both ends. Plus, they’re adjustable and come in a wide variety of weights, allowing you to add adaptability & flexibility to your workout routine.
The science behind Barbell exercises:
★ During Barbell exercises, you hold the barbell in hand and move it in specific patterns. It challenges different muscle groups simultaneously and creates microtears in their fibers, causing increased muscle mass and strength.
Examples of Barbell Exercises
Rows
Rows are barbell exercises that work multiple muscle groups of your back, shoulders, and arms. When you perform these exercises, you stand with feet shoulder-width apart, hold a barbell with an overhand grip, and extend your arms toward the floor.
Then you lift the barbells towards the chest, pull the elbows back towards the body, and lower them back to their original position.
Other Examples
Deadlifts, Bench Press, and Military Press
Overall, barbell exercises are challenging and target multiple muscle groups at once. They use barbells as the resistance and provide a full-body workout to help you achieve your fitness goals. Additionally, these exercises tone the muscles and improve the body’s endurance.
Are you Looking for a dynamic routine with Circuit Training workouts?
Want a super challenging workout routine? Circuit Training workouts can be your go-to exercise in this scenario. These workouts involve performing a series of exercises back-to-back with little or no rest in between.
The science behind Circuit Training Workouts:
★ A Circuit Training exercise routine by alternating between different exercises with little to no rest in between, creating a high-intensity & time-efficient workout.
★ During a circuit training workout, you have to perform a series of exercises in a circuit, moving quickly from one to the next, for example, bodyweight exercises, weightlifting, plyometrics, and cardio exercises.
★ The high-intensity nature of circuit training induces the heart rate and challenges your muscles to generate force against the resistance of the exercises. It leads to overall body fitness, strength, and endurance.
A sample Circuit Training Workout
In a sample Circuit Training workout, you could start warming up through jumping jacks, high knees, and the jumping rope. Then, you can perform a set of Squats, Push-ups, Lunges, and Dumbbell curls.
Perform each exercise from 30 seconds to 1 minute, followed by a brief rest period of 15-3- seconds, and then move to the next. Repeat this circuit 2-3 times, and adjust these exercises for intensity based on your fitness level.
Generally, these high-intensity workouts combine strength training with cardio intervals, giving you a total body workout that will leave you feeling energized and accomplished.
Circuit Training workouts help burn fat, build endurance, improve cardiovascular health, and increase body strength. Plus, you constantly switch the exercises and can adjust the intensity of workouts. So these exercises can help prevent boredom and keep your routine engaging.
Want to maximize your results with Tabata workouts?
Tabata workouts involve completing a series of exercises in short & intense bursts, followed by short periods of rest & recovery. These workouts are high-intensity interval training (HIIT) exercises and are popular among individuals indulging in Strength Training.
The science behind Tabata workouts:
★ A Tabata workout routine works by challenging the body to perform at a high intensity for a short period, followed by a brief period of rest & recovery.
★ During a Tabata workout, you perform an exercise at maximum intensity for 20 seconds, followed by a 10-second rest. This cycle gets repeated for eight rounds, resulting in a four-minute workout.
A sample Tabata Workout
For a sample workout – include the exercises such as Burpees, Jump Squats, Mountain Climbers, and high knees. Perform each exercise for 20 seconds with maximum effort, followed by a 10-second rest period, and then move on to the next. Repeat this circuit 8 times, and give 4 minutes of work to each exercise.
Overall, Tabata Workouts are highly effective for Strength training because you can pair them up with a range of exercises like bodyweight & weightlifting exercises. In addition, these workouts improve your explosive movements, build muscle mass, increase body strength, and can get adapted to your fitness levels and goals.
How to connect with your body during exercise?
Tips for Making Your Workouts More Enjoyable
Strength training is a journey of resilience and power. But like other workouts, it can become super boring due to routine repetition and other factors. So, here are some tips on how you can make your workouts more fun and enjoy every bit of it:
★ Join a gym and find a workout partner with the same fitness goals. Motivate each other and get the best out of your workout.
★ Treat yourself to high-quality workout clothes that make you feel confident and ready to sweat.
★ Set small and achievable goals & try rewarding yourself after accomplishing them.
★ Make a playlist of your favorite songs and build a fun ambiance during your strength training exercises.
★ Incorporate healthy & delicious meals in your diet to fuel up your workouts. It will make you feel good.
★ Take adequate rest, and go outdoors. Try some fun activities while soaking the Vitamin D, for example, hiking and biking.
★ Switch up your workout location to make things interesting. For example, take your workout mat to a park instead of home.
★ Reward yourself after completing the workout goals. It can help you motivate and stick to the workout routine. For example, get a new workout outfit or treat yourself to a delicious smoothie.
★ Join the online Fitness communities where you can connect with people having similar goals and accomplishments.
★ Hire a personal trainer who can challenge you with new & engaging workouts plus keep you accountable to your goals.
To summarize, Strength Training exercises can be tedious, but you can make them enjoyable too! With the tips mentioned above, you can increase the efficiency & engagement of your workout routine. So, go ahead, and visit Instagram to see how Ryno Herselman enjoys his workouts.
FAQs
What is an example of strength training?
Squats are one of the best examples of Strength Training. It involves the major muscle groups in the lower body plus engages the core & stabilizer muscles. Further, you can perform squats with a variety of equipment in addition to using body weight. And when done effectively, Squats improve muscle tone, overall strength, mobility, and balance in your body.
What is the meaning of strength training?
Strength Training means improving overall endurance, power, and muscular strength by working out against resistance. It involves using exercise equipment like weights and resistance bands. Also, Strength training involves body weight to challenge the muscles and stimulate their growth and endurance.
Does strength training burn fat?
Yes, Strength Training burns fat by inducing fast metabolism. Additionally, when you perform these exercises, your body tries to restore the oxygen value and repair the muscle tissue – both involve burning calories that ultimately leads to fat loss. Lastly, combine these workouts with a healthy & balanced diet for the maximum benefits.
How do I start strength training?
Here are some steps you can consider to begin your Strength Training exercise routine:
➡ Consult a healthcare professional to know if you can do these exercises.
➡ Start with bodyweight exercises and take rest adequately.
➡ Consider working with a professional trainer and learn proper techniques.
➡ Gradually increase your resistance and develop a Strength training plan.
➡ Track your progress and stay motivated.
Do you need a gym for strength training?
No, a gym is not necessary for Strength Training. But a gym has additional benefits if you opt for it – for example, the guidance of a professional trainer and exclusive access to workout equipment & resources. However, you can also do Strength Training exercises at home using the training equipment and household items resembling them.
How long should I do strength training a day?
The duration of Strength Training varies with factors like your overall health, general fitness, training goals, and age. Generally, people opt for strength training sessions lasting between 40-60 minutes. However, you should always consult a personal trainer to get the best answer to this query.
To Summarize – Strength Training Exercises
To conclude, Strength Training workouts keep your body healthy and your mind engaged. Whether you prefer bodyweight, resistance band, kettlebell, dumbbell, or barbell workouts, they all benefit you physically plus mentally.
In addition, you can try the Circuit Training & Tabata workouts to modify your routine in fun ways. These workouts add spice to your routine and allow you to change the intensity. You can also follow our tips on how to stay motivated and connect with your body during exercise.
Remember, fitness workouts should be fun. And using the right approach, everyone can be their happiest version. So, go ahead & try these Strength Training exercises with Ryno Herselman – your mind and body will thank you for it!